Nutrition is an important part of this quarantine period being observed by us during this pandemic. As you spend increasing time at home this period presents the opportunity to pick up new cooking skills. However, before you pick up new cooking skills, it is important to understand the food that you should be investing in.
The idea is to buy foods with a high nutritional value which are generally considered accessible, affordable, and have a longer shelf life. We have compiled a list that contains the food that fulfills most of this criterion.
Fresh Fruits And Vegetables
The quota for fresh fruits and vegetables in your diet should be around 400g a day. The common problem with fresh produce is its short shelf life. But that is not really the case. Citrus fruits like clementines and oranges have a good shelf life and fruits like bananas and apples are also great as they can be cut into smaller pieces and then frozen for consumption on a later date. If you look at vegetable roots like carrots, turnips, and flowers like cabbage and broccoli are almost non perishable unless the temperatures are extreme. This would also be the best time to get a kitchen garden.
To add flavor to your food onions, garlic and ginger are a great option.
Frozen Fruits And Vegetables
At times it might not be easy to get your hands on fresh fruits and vegetables but what is available irrespective of the kind of grocery store you enter is frozen fruits and vegetables. Fruits like pineapple, mango, and berries have high levels of vitamins and fiber and are often less expensive than their fresh counterparts. Even when you are facing a scarcity of fresh fruits and vegetables, frozen ones can help you reach the recommended nutritional quota.
Canned And Dried Pulses
Vegetarians often have a hard time getting their required protein intake in a day. But an often overlooked and underrated source of protein, fiber, vitamins, and minerals is beans, lentils, chickpeas, and other pulses. They are also cheap and easily available in every grocery store. Additionally, they are also extremely versatile and make a great base for stews, soups, salads, and spreads.
Starchy Roots And Whole Grains
Wholegrain foods like rice, pasta, oats, quinoa, buckwheat, and other unrefined varieties are great to invest in as their shelf life is decent and they are easy to cook as well plus they are high in fiber intake. If you have a snacking habit then unsalted crackers and wholegrain bread are both great options. If you want to store for later use bread is great to freeze in slices.
On the starchy side go for roots potatoes, cassava, and sweet potatoes. They are a good source of carbs and also have a long shelf life. Ideally, try baking, boiling, and steaming them so as not to add any more to the carb count. For added fiber count leave the skin on.
Dried Nuts and Seeds
As long as they are unsweetened and unsalted, they are great as snacks and make great additions to porridge and salads. If you are looking for healthier spreads try out nut butter and spreads. Just make sure they are 100% free of added salt, sugar, or hydrogenated palm oil.
It is next to impossible to create a list of food to buy during this quarantine and not feature eggs on it. These are an extremely versatile ingredient and a great source of nutrients and proteins, both essential requirements during this pandemic. Try boiling and poaching the eggs rather than frying to keep them healthy.
Though fresh or frozen vegetables should be your preferred option but if you have no other option other than canned vegetables go for mushroom, peas, tomatoes, spinach, and green beans. All of these are good alternatives as they have a longer shelf life. Just remember whenever possible to pick out cans with low or no added salt.
Getting fresh poultry and fish might be a little tough as most supply chains right now have gotten disrupted. So, instead you can try out canned tuna, sardines and other fishes, they are great sources of protein as well as healthy fats. You can add them to salads, breads or pastas. If you can pick up fish that is canned in water rather than the usual oil or brine it would be healthier for you.
Once you are well fed it much easier to function around the house. You might not be doing much these days but keeping yourself healthy should never be put on the backburner. Along with food also ensure that you keep your mind occupied. High levels of anxiety can also give rise to physical ailments that no one wants. So, try and keep your mind occupied as much as possible. Pick up a new game or a hobby. If you are finding it hard to begin, I’ll give you a suggestion. Try out an online role playing game, it’ll keep you occupied for hours. If you find it a little too hard try valorant boosting, you will thank me later.